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Whether you’re a serious athlete or an occasional gym-goer, you’ll benefit from purchasing a top-notch foam roller. [1]
Rolling out before and after any form of exercise stretches your muscles, improves your range of motion, and aids your recovery. The rolling motion helps to loosen up semi-contracted muscles, preventing that painful cramping you so often get an hour or so after your workout. [2]
Foam rollers are simple, affordable tools that are easy to pack in your sports bag. You can use them anywhere and at any time. Just 10 minutes of rolling out can make your body more flexible and your mind more alert as you begin exercising.
You can choose between low-density and high-density rollers or electronic and non-electronic options. Whichever product you choose, it’s essential to make sure you’re targeting sore muscle points and rolling out properly.
Here, you’ll find our number one pick for the best foam roller on the market, as well as an extensive rundown on the other top-quality products on offer.
Best Overall Pick
TimTam Vibrating Foam Roller
- With 4 variable vibration speed
- Constructed with high-quality polyurethane foam
- 2-hour battery lifetime.
Our Favorite Picks for Foam Rollers
- TimTam Vibrating Foam Roller
- Theragun Wave Roller
- Thorex Massager
- Trigger Point Performance GRID Foam Roller
- 321 Strong Foam Roller
- Epitomie Fitness Vibrating Foam Roller
- Gaiam Restore Muscle Massage Roller
- SUVIUS Electric Vibrating Rechargeable Foam Roller
- FITINDEX Electric Foam Roller
- URBNFit Vibrating Foam Roller
Image | Product | Purchase |
|---|---|---|
Best Foam Roller for Portability  | TimTam Vibrating Foam Roller
| |
Best Vibrating Foam Roller  | Epitomie Fitness Vibrating Foam Roller
| |
Best Foam Roll  | Theragun Wave Roller
|
Foam Rollers: All You Need To Know
How Does Using A Foam Roller Help You?
Our muscles are made up of minuscule fibers, and when we exercise, these fibers activate, causing our muscles to contract. High-intensity cardio bursts or maximum-level weight training put lots of strain on our body’s muscles.
Using a foam roller to massage your muscles after a workout helps you to release any physical tension by stretching out your contracted muscles and preventing cramping. The rolling motion also improves your body tissues’ elasticity and increases blood circulation in and around your major muscle groups. Increased blood flow allows your muscles to receive more oxygen, which in turn means they recover more quickly following any form of exercise.
Foam rolling before your workout can also improve your overall range of motion by spreading apart tight tissue groups and stretching out your glutes, quads, lats, and triceps. Rolling for 5 to 10 minutes before exercising will help you feel more flexible, allowing you to perform at a higher level during your workout or sports game.
Even if you don’t play sports or exercise that often, you’ll still benefit from the effects of a high-quality roller. If you work long hours sitting at a desk in front of a computer, you’ll activate and free up your muscle groups by rolling out for 10 minutes. Stretching out your shoulder, hip, and back muscles will help to relax and loosen up your body.
How Do You Use A Foam Roller Effectively?
If you’re an athlete or regular gym-goer, you should try to use a foam roller before and after each workout. If you experience muscle contractions or aches, then you can use the foam roller right before you go to bed. This mindful physical movement relaxes any muscular tension and helps you wind down mentally before sleep.
If you’re new to foam rolling, start with a light motion and then work that intensity up until you’ve found the perfect level for you. Ideally, you want to feel slight to moderate discomfort as you work out a tight muscle or trigger point. If you’re in severe pain, you’re doing it wrong.
You might find that there’s a specific area you want to roll out after exercise. If that’s the case, move that area over the center of the roller and lower yourself onto that roller. Move this sore muscle forward and backward over the roller, keeping the pressure constant for about 30 seconds to a minute.
It’s also common to feel a general level of soreness after an intense workout. Take the time to do a full-body roll out. Massage your glutes, quads, lats, calves, lower and upper back, and your adductors. Make sure to do at least 30 seconds of rolling on one side before switching to the complementary muscle on the other side.
Important Features To Consider When Buying A Foam Roller
There are several important factors to consider when buying a foam roller, including:
- Density
Softer, less dense rollers provide a more comfortable, less intense massage. You can use them to stretch out and relax your muscles gently.
Dense, firm rollers may cause more discomfort, but they’ll also trigger myofascial release. These roller types are also more likely to work out stiff knots and stretch out contracted muscles. If you’re an athlete looking for a useful recovery tool, you’ll want to get a roller with dense foam.
- Length
Shorter rollers tend to be more effective for massaging your groin, glutes, and between your shoulder blades, while longer rollers can help you treat larger muscle groups like your quads or back.
- Electronic or Manual
Simple, non-electronic foam rollers are more affordable than vibrating ones. Some firm, high-density rollers can also be effective at massaging your deep tissues and muscles.
However, a premium-quality electronic foam roller combines the textured surface of a grid roller with the massaging capacity of vibration presets. Not only can you roll out your body, but you can also relax your muscle groups with percussive technology. These vibrations also promote blood circulation and increase your rate of recovery post-workout.
Top 10 Best Foam Rollers Reviews
1. TimTam Vibrating Foam Roller: Best Foam Roller For Portability
Product Specifications and Features
- Product Weight: 2.4 lbs.
- Battery Specs: DC2.1 Power Input, 120 minute lifetime
- Charge Time: 120 minutes
- Modes of Operations: 4 preset vibration frequencies
- Attachments: None included
Effectiveness
User Friendly
What we like
- 11.8” foam roller supports and massages your full body
- Low and medium intensity options relax your muscles
- Marked, modular design provides traction and suitable pressure
What we don’t like
- Not as effective as a deep tissue massager
Description
This TimTam model is one of the best foam rollers on the market, with its compact dimensions and 4-speed design. This design allows you to choose between low, medium, high, and very high-intensity levels, depending on what body area you’re treating.
A higher percussive rate allows you to work out incredibly stiff knots in your calves or upper back. At the same time, a lower vibrational speed should relax your muscles and improve surface-level blood circulation.
We love how portable this model is, with a diameter of smaller than 5” and a lightweight, ergonomic design. You’ll have no problem packing this product into your gym bag for a post-workout roll out. The maximum battery life is 2 hours, so make sure the roller’s fully charged before heading off for an away-game or grueling HIIT session.
This electric foam roller is more effective for broad muscle treatment than deep massaging. Still, we love the support it provides for your myofascial tissue. This product is a top-rated foam roller that will alleviate back, shoulder, and thigh pains and keep you competing at the highest level.
2. Theragun Wave Roller: Best Foam Roller
Product Specifications and Features
- Product Weight: 3.3 lbs.
- Battery Specs: 1 x 12V lithium battery, 180 minute lifetime
- Charge Time: 180 minutes
- Modes of Operations: Compatible with Bluetooth and Therabody app
- Attachments: No attachments included
Effectiveness
User Friendly
What we like
- Package includes carrying bag and power adapter
- 12” surface for proper body weight support
- EVA high-density foam insulates sound and prevents noise
What we don’t like
- Battery charge time is 3 hours
Description
The Theragun Wave Roller is the best foam roller on our list as a trusted brand known for their high-quality products. The high-density PU foam provides ample support for your body weight, while the wave-shaped design is ideal for massaging tight calves or an achy lower back.
This Theragun model combines the rolling motion’s traditional benefits with a high-quality massage gun’s vibrational capacity. You can choose between 5 different frequencies and customize the smart roller’s speed to suit whichever area of your body you’re treating.
The design pairs easily with your phone or tablet’s Bluetooth, allowing you to access the Therabody app. This app walks you through various rolling routines and advises you on how to treat and support different tissues and muscles.
This model helps you work out knots and alleviate tight muscular pain in ways that standard foam rollers don’t, making it the best massage roller around. The battery life is 3 hours, allowing you an extended period of continuous use before needing to recharge.
3. Thorex Massager: Best Foam Roller For Back Pain
Product Specifications and Features
- Product Weight: 3.53 lbs.
- Battery Specs: Manual operation only
- Modes of Operations: Roller with 4 sets of wheels
- Attachments: None included
Effectiveness
User Friendly
What we like
- Helps to treat myofascial connective tissues
- Alleviates pain in your back’s lumbar region
- More comfortable to use than other back rollers.
What we don’t like
- No real padding on rollers
- No vibrational capacity.
Description
This Thorax model is the best back roller on our list, with a unique, rolling design that will improve your thoracic mobility [3] and help treat any lumbar pains.
You can use this roller to relax your upper back’s thoracic muscles and strengthen your thoracic extension. This process will enhance your posture and allow you to rotate more freely, helping you to perform at a higher level in sports like tennis, rugby, and swimming. If you roll out on this massager regularly, you should improve your overall posture.
The Thorax team has designed this product with 4 sets of wheels so that your bodyweight is well-distributed over a large surface area. This innovative construction means that you won’t feel the same level of discomfort as you would when rolling on a narrow, firm foam roller.
We like that you don’t need to go through the hassle of charging this roller, but some people will miss the vibrational capacity. This roller will help treat your back pain but won’t be as effective at working out tough knots.
4.Trigger Point Performance GRID Foam Roller: Best Foam Roller For The Money
Product Specifications and Features
- Product Weight: 1.05 lbs.
- Weight Limits: 500 lbs.
- Battery Specs: Manual only
- Modes of Operations: Normal foam roller
- Attachments: None included
Effectiveness
User Friendly
What we like
- Hollow design makes it easy to pack in bag
- Effective at rolling out large muscle areas
- Hard internal tubing supports your bodyweight
What we don’t like
- No vibrational capacity
- Not effective at targeting small muscle groups
Description
According to several foam roller reviews, this REI Trigger Point Performance model is the best product around when it comes to value for money. This roller is made from EVA foam, making it mark and water-resistant. This material also provides a sturdy and stable surface for massaging your muscles and connective tissue.
The grooves on this roller’s surface area apply continuous pressure to your tight calves and cramped shoulder muscles, treating these areas and improving your overall mobility.
We love this REI roller’s hollow design because it makes it easy for you to pack this product into a suitcase or sports bag. You can stuff some clean socks or light workout clothes and fabrics into the internal tubing, saving on space.
This product also has an impressive weight capacity of 500 lbs.: you won’t ever need to worry about the tubing cracking or breaking under your full bodyweight.
We found this model especially useful for rolling out the back and the quads: it works well with larger muscle groups and on broader surface areas.
5. 321 Strong Foam Roller
Product Specifications and Features
- Product Weight: 0.72 lbs.
- Battery Specs: Manual operation only
- Modes of Operations: Normal roller
- Attachments: None included
Effectiveness
User Friendly
What we like
- Textured surface bumps work deeper into your body’s tissue
- Made with waterproof and mark-resistant material
- You can choose between compact, mid-size, and full-size models
What we don’t like
- More painful to use than a flat-surfaced foam roller
Description
Several Foam Roller reviews agree with us when we say that this is the best bumpy roller on the market right now. This product measures 12.5” long with a 5.5” diameter, making it the ideal size to support your body weight. Some people may also prefer the small diameter, which allows you to better target and knead out shoulder and back trigger points.
This compact model is also lightweight, weighing in at just over 0.72lbs., with a hollow structure. This design feature makes it easy to travel anywhere with the roller.
Our favorite feature of this roller is the highly textured and bumpy surface area that targets deep muscle and tissue pains. These knobs work like the fingers of a physical trainer to knead apart your fascia layers and alleviate tension in your muscles and around your joints.
The innovative Foam Roller design uses high-density EVA foam, meaning you won’t have to worry about damaging your cartilage while deep massaging your muscle groups.
Even the strongest of smooth roller advocates in this foam Roller. It’s highly durable and robust.
6. Epitomie Fitness Vibrating Foam Roller: Best Vibrating Foam Roller
Product Specifications and Features
- Product Weight: 3.2 lbs.
- Battery Specs: Rechargeable battery, USB charge cable included
- Battery Life: 240 minutes
- Modes of Operations: 4 preset vibration settings, 1 pulsating setting
- Attachments: None included.
Effectiveness
User Friendly
What we like
- Honeycomb surface design for kneading muscles
- Made with high-density, durable EVA foam
- Built-in LED control panel to monitor your massage session
What we don’t like
- Design is too thickset and intense for some people.
Description
When it comes to pure power, this Epitomie Fitness model is the best vibrating foam roller on our list, reaching intensities of up to 3600 RPM.
We love the 4 built-in intensity settings. You can choose between speeds of 900, 1800, 2700, and 3600 RPM. Slower vibration speeds help to relax your body by relieving semi-contracted muscles and improving local blood circulation.
Faster, more percussive speeds allow you to work out stiff knots and trigger capillarization [4] in your larger muscle groups. This process also increases and promotes your blood circulation.
We also appreciate this model’s pulsating preset, which mirrors holistic pulsing treatment. This treatment uses rhythmic, fluctuating motions to reduce stress and trigger endorphin release. This automated preset also helps you to reach deeper muscles and tissues in your body.
If you purchase the Epitomie Fitness VIBRA, there’s no need to ever worry about buying new batteries. The single battery is rechargeable, and you’ll find a USB charging cable in your package. You’ll also love the 4-hour battery life, which is one of the longest on the foam roller market.
7. Gaiam Restore Muscle Massage Roller: Best Muscle Roller Stick
Product Specifications and Features
- Product Weight: 0.5 lbs.
- Battery Specs: Manual operation only
- Modes of Operations: Muscle roller stick
- Attachments: None included
Effectiveness
User Friendly
What we like
- Combines PVC pipe properties with textured massage surface
- 3-ball design helps with self-myofascial release
- 2 grip handles make it easy to hold and use
What we don’t like
- No vibrational capacity
- Too intense for some people
Description
There are several reasons why this Gaiam Restore massage stick is the best muscle roller on our list. We love the innovative 3-ball design that sets this model apart from the other muscle rollers on the market.
The rounded shape makes it easier for you to reach specific trigger points on your calves and between your shoulder blades. We also appreciate the balls’ spiky surface. These nodules allow you to spread apart deep tissue and work out stiff, aching knots.
The 2 generously-sized grip handles on either end of this roller make it easy for you to massage yourself. These handles also allow you to push down on your leg muscles with the full force of your bodyweight.
If you’re looking for a massager that you can occasionally use, you shouldn’t get this muscle stick. The cone-like bumps and narrow diameter mean this roller will be too intense and aggressive for some.
However, if you’re a serious sportsperson who needs to work out knots and alleviate deep muscle pain on a regular basis, you’ll love this product.
8. SUVIUS Electric Vibrating Rechargeable Foam Roller: Best Foam Roller For Runners
Product Specifications and Features
- Product Weight: 1.8 lbs.
- Battery Specs: 1 lithium-ion battery, USB charging cable included
- Modes of Operations: 3 preset intensity levels and 1 wave pattern
- Attachments: None included
Effectiveness
User Friendly
What we like
- Ideal for treating major muscle groups used for running
- Lightweight and durable construction
- 90-minute battery life
What we don’t like
- Not as useful for deep tissue massage as other models.
Description
If you’re serious about running, you’ll love this SUVIUS foam roller. It’s the best foam roller for runners on this list.
Most types of running primarily test the large muscle groups in your legs, such as your quads, hips, glutes, hamstrings, and calves. The best way to treat these muscles before or after a run is to roll them out, lengthening your tissue, and improving your overall flexibility.
This 12” long foam roller has a large and lightly textured surface area that effectively treats these thick and broad muscle groups. Depending on how you’re feeling, you can choose between 3 different intensity settings. You can also switch to the wave pattern function if you want to apply more pressure to specific tissue types.
If you’re looking to remove rigid knots or alleviate active trigger points, you might prefer a different roller model to this one. The SUVIUS model is designed to provide a comfortable massage experience that relaxes your major muscle groups, loosening you up for your next run.
9. FITINDEX Electric Foam Roller: Best Foam Roller For Beginners
Product Specifications and Features
- Product Weight: 2.1 lbs.
- Battery Specs: 2200mAh lithium-ion battery
- Modes of Operations: Battery powered
- Attachments: None included
Effectiveness
User Friendly
What we like
- Comes with an auto-shutoff function
- Made with premium-quality EPP and ABS materials
- Suitable for all body areas and muscle groups
What we don’t like
- Not as effective at treating trigger points as more textured models.
Description
This FITINDEX model is the best foam roller for beginners on our list because it has 4 built-in vibration speeds that range from 1400 RPM through to 2600 RPM.
People who haven’t used rollers before will love the 1400 RPM preset because this percussive speed relaxes your muscles and reduces any tension in your quads, calves, and upper back. This slower rhythm also feels less intense than the quicker preset speeds and improves your blood circulation, alleviating stress.
If you’re new to foam rolling, but want to try a more intense massage rate, press the level 4 button on the top-end of the model. This button generates a 2600 RPM speed that works out painful leg cramps and kneads through knots in your shoulders and neck.
We also appreciate that this foam roller has a relatively smooth surface area, especially when you compare it to some of the other options on this list. This light, wavy design means you won’t experience as much discomfort as you would with some spiky and high-profile RumbleRoller or Gaiam models.
10. URBNFit Vibrating Foam Roller: Best Foam Roller For Myofascial Release
Product Specifications and Features
- Weight Limits: 330lbs.
- Product Weight: 3.55 lbs.
- Battery Specs: 2 x lithium-ion batteries, 360 minute lifetime
- Charge Time: 180 minutes
- Attachments: None included
Effectiveness
User Friendly
What we like
- Level 5 preset switches between all 4 vibration levels
- Made with high-quality EVS foam and ABS plastic
- Can treat both larger muscle groups and smaller trigger points.
What we don’t like
- Battery takes 3 hours to charge properly
Description
This URBNFit product is one of the best myofascial release tools on the market right now. That’s because this vibrating foam roller helps you roll out your larger muscle groups in your thighs, lats, and glutes. Self-massaging these areas will loosen up your semi-contracted muscles, promote local blood circulation, and relax your myofascial connective tissue.
You can also use the roller’s vibration settings to increase blood circulation through this connective tissue, providing your muscles with greater amounts of oxygen. The more blood that flows through your tissues and muscle groups, the quicker these body parts will recover and relax.
This foam roller’s rounded nodular design also means that you can target specific trigger points, either between your shoulder blades, around the back of your calf muscle, or in the small of your back.
This product has an outstanding 6-hour battery life, meaning you’ll never have to worry about the roller running out of charge midway through a deep muscle clean or back massage.
Conclusion
There are plenty of high-quality foam rollers on the market. However, we think that Theragun’s premium Wave Roller stands head and shoulders above the other options on this list in terms of durability, innovative design, and smart, in-app functionality.
The Wave Roller is made with insulating, hypo-allergenic foam and has 5 separate intensity settings for different body parts. The 3-hour battery life is impressive, and we love the Bluetooth compatibility feature that allows you to connect to the Therabody app and access fresh, effective rolling routines.
If you’re looking for a roller that allows you to fully customize your massage treatment and reap the rewards of an extensive, active recovery, then you’ll love the Theragun Wave Roller.
Best Overall Pick
TimTam Vibrating Foam Roller